Active Recovery » Fast stretch-warm-up

Автор программы

Briefly about program

Fast complex for stretching and warm-up. It is recommended to use before enough light cardio workouts or as a morning exercise. It can also be used to cheer up after a day's sleep.

The content of of the program

1 «Основной»

Duration in days: 7 Amount of training days: 4 Rest days: 3
Table scrolls horizontally
This summary table shows the boundary values of the main parameters of training. This helps to better understand in what mode will be carried out workouts. All training programs of the AtletIQ are developed considering principle of variability of the training scheme.
#Exercise (superset)SetsReps Rest between sets
1 day
1Arm Circles (a)130 sec 0 sec
2Upward Stretch (a)130 sec 0 sec
3Standing Toe Touches (a)130 sec 0 sec
4Crossover Reverse Lunge (a)130 sec 0 sec
5Cat Stretch (a)130 sec 0 sec
6 (a)130 sec 0 sec
2 day (rest)

Training intensity for each exercise ( what is it ?)

This graph provides information about how the intensity of the workouts in this program will change, and what contribution to the overall load each of the exercises will make. In other words, you can assess which workouts will be easier, and which — heavier.
For each exercise AtletIQ calculate a weight (or adjust the number of repetitions), so that you can perform a specified number of repetitions with a given load level.

Example 3 of 4 workouts

Workout #1
5 min
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
12 scores
Workout #2
5 min
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
12 scores
Workout #3
5 min
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
12 scores

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Ассистент подскажет: какой вес устанавливать, как и сколько раз выполнять упражнение, сколько времени отдыхать между подходами. Интерактивный секундомер проведет вас по тренировке и не позволит отклониться от намеченного плана.


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